View Full Version : irishreds liftin journal

11-30-2005, 11:15 AM
I'm guessin a lil introduction is in order. I've got red hair n twenty years of livin under my belt. Been liftin a lil here n there; presently break the scales at 155lbs. Second year at UGA, n try to hit the gym when I can find a break in between classes. I eat 7 meals a day b/c I'm constantly hungry, so probably round 3500-4000 calories a day. I've been sick n outta liftin for the past two weeks (still am now), but I'm gonna start back up again. Guess I'll leave it there.
Legs/Calves (yesterday)

Smith Squats 10x135, 2x185, 6x155
Leg Press 6x270
SLDL 7x95
stand calves warmup set w/ 5 sec stat stretches, 7x160, 6x160
seated calves ditto, 6x90, 8x90
Today Chest/Should/Tri

incline bb bench 5x135, 5x125
flat db bench 6x50s, 7x50s
pec dec 6x85, 6x100
seated db press 5x40s
db side laterals 7x12.5s (cheat a lil to get it up, extra slow negatives)
rev pec dec 6x70
stand overhead ez extensions 6x55,5x55
elbows hurt so skipped pressdowns
dips 10xbw, 8xbw+25
Overall decent workouts. Strength a lil down from being sick still but sall gravy. Its to be expected. Not much else to say. I'll do back/trap/bi on friday to finish the week out.

11-30-2005, 11:31 AM
welcome to the board :)

are you from greece?

11-30-2005, 01:06 PM
haha, maybe I shoulda clarified Athens, Georgia. guess I just assumed...

11-30-2005, 01:32 PM
oh, ok

11-30-2005, 02:48 PM
welcome to the boards, our lifts are kinda close in weight good luck with ur goals

11-30-2005, 06:16 PM
preciate it, denami...on another note maybe ill put up some "before" pictures
sometime in the future (keep in mind I'm a 6'2'' ecto though)

11-30-2005, 06:22 PM
I just have to chip in here, because I have difficulty resisting, parallel squats without the smith machine are much better. That is all.

11-30-2005, 07:31 PM
haha no worries.. flame away. My knees were gettin a lil messed from squats (sure ya havent heard that before ;) .. so the idea for now is to build up weight on the smith for a good bit and then "graduate" back to squats. I'm sure there's lotsa other ways to go bout it but just what i decided on. thanks for the input.

12-01-2005, 09:27 PM
hittin back/trap/bis tomorrow...it'll be low volume n my last recovery workout (almost done with this cold). Next week get to step the weights and volume a bit hopefully.

12-02-2005, 11:45 AM
this is my last recovery workout...hopefully ill feel decent enough next week to up the volume n weights. Strength felt good..next week ill begin to write prs in blue.

bb rows 8x105 *30sec rest 4x105
extra wg chins 6xbw
cg pulldowns w/ latbar 6x90
incline tbar rows 6x45 (settin 8=pull it up to midsection)
extra low rack deads (last dot =2 inches below knees) 4x135, 2x185
bb shrugs 6x135

wg bb curls 6x75, 4x75
db hammers 6x30s
ez preacher curls 5x65

mach abs 15x5, 12x5, 10x5
light hyperextensions 10xbw

12-02-2005, 08:00 PM
here are a few low quality teaser pics (guess ya could call em before shots)...ill put the rest of the body and wheels shots up later whenever i get round to it. I'm a lil bloated in full body shot that day but oh well.

beastin v6
12-02-2005, 08:01 PM
nice sh!t. Good luck!

12-02-2005, 08:02 PM
just kiddin..the middle ones my roommates receding hairline...he puts vinegar n a bunch of other stuff on his head each day n we're gonna see if it makes the hair come back. :)

12-02-2005, 08:23 PM
Vinegar? WTF :p

Nice arm shot.

12-04-2005, 08:50 AM
Here's the program for this week, assuming I can make all the workouts (got lots of tests n stuff) (for those wondering this is spytechs shsht...I modified it a lil though)

M/Fri (1 rep shy of fail)
smith squats 3 sets 6-8
cs hs leg press 2 sets 4-6
SLDL 2 sets 4-6
standing calves 3 sets 4-6 (1 set w/ 5 sec static holds on negative)
seated calves 2 sets 4-6 (ditto)
mach abs 3 sets
hyperex 1 light set

T 1 rep shy of fail
incline bench 3 sets 4-6
flat db 2 sets 4-6
mach flies 15 rep warmup, 2 sets 4-6
seated db press 2 sets 4-6
military press 1 set 4-6
side laterals 2 sets of 4-6
rear mach fly 1 set 4-6
overhead ez ext 2 sets 4-6
weighted dips 3 sets 4-6
v pushdowns 3 sets 4-6 (if elbows hold up)

Th 1 rep shy of fail
bb rows 2 sets 4-6
extra wg weighted chins 2 sets 4-6
cg pulldowns 2 sets 4-6
cg incline tbar rows 1 set 4-6
rack deads 1x4-6, 1x2-4
bb shrugs 2 x 4-6
wg bb curls 2x4-6
db hammers 2x4-6
ez preacher 1x4-6

12-04-2005, 11:26 AM
Read this article on proper squat form. http://www.elitefts.com/documents/causal_friday.htm

Might help identify why your knees hurt.
Pay close attention to the technique changes section.

In no way is the smith machine going to benefit your free squat weight.

12-04-2005, 01:50 PM
thanks for the input...i see your point, but I'm still gonna stay with smith squats for a decent bit

12-05-2005, 10:09 AM
ws smith squats 8x155, 6x165 4x165
cs hs leg press 4x320, 8x270
Lying Leg curl 8x80, 7x80, 6x80, 6x70
Standing calf raise 8x170 , 6x170 w/ 5 sec static holds on
negative, 7x170
seat calf 8x100 , 6x100 w/ 5sec static holds on negative
machine abs 15x5, 12x5, 11x5
light hyperextensions 10xbw
Started SLDLs and just wasnt feelin em at all except in my lower back. I'm almost considering takin em out n just doin leg curls for hams b/c I'm not feelin em. Think I'll give em another shot...maybe I'm just not using enough weight (I messed around w/ 95 today, but I know for a fact I could get in at least 5 reps w/ 135). Any suggestions? Otherwise workout went decent. Felt crappy this mornin but pushed through it.

12-06-2005, 10:50 AM
incline bench 6x135, 3x140 , 3x140
flat db bench 5x55s , 4x55s
pec deck 6x115, 5x130
seated db press 6x40s , 4x40s
side db laterals 4x15s, 5x15s , 4x15s
rear mach fly 5x85
overhead ez extensions 5x60, 6x60
dips 10xbw, 6xbw+35 , 5xbw+35
strict vpushdowns 6x80, 6x100
Didnt do last set of v pushdowns b/c was hurtin a decent bit; aside from that lifts seemed decent. I've been stuck forever at 135x4-5 on incline bench, so here's to hoping the numbers start climbin now. Also, I did some light concentration curls during tris just for the cushion effect. I also need to cut down on rest times a lil b/c my workouts are running a lil long (close to an hour).

12-06-2005, 01:49 PM
Nice to see a fellow irishman gettin huge... dude, if your incline lifts are stuck for that long, it might be because you're not eating enough - fitday is calling your name, brother, and you must answer.

12-06-2005, 02:00 PM
Nice to see I'm not alone hehe. On meal plan at UGA its kinda rough tryin to calculate the calories that I eat from meal plan...all I know is that I eat 7x a day everyday and everyday I have the same thing b/c Ive gotten sick of the food.

7amWakeup Am Big Omelette n bagel, granola, or oatmeal
915Post workout Lab N Large II
11 plate of stirfry with lotsa chiken n a bowl of brown rice
1:15is Buritto with blackbeans chiken and all the fixings
4:20 Eat couple plates of whatevers on main line (Usually smorgasboard of lots good stuff)
6:30 Pile a plate with turkey cheese n wheat bread to make a melt
9:30 Casein
I cant increase the meal x/day but I'm increasing the serving sizes as best as I can...friends already all pissed off at me b/c I stuck at weighin 155 w/ bf bouncing back in forth round 6% range while they all gain guts. I'd guesstimate I'm eating round 4000 calories (probably more) as is w/ no cardio n not gainin weight. When I'm off meal plan next fall I'll be able to pack on size with my psycho grocery list hehe. Fitday does rock though. Thanks for the input

12-07-2005, 07:13 AM
As I have finals coming up this next week, I might amend the plan just a lil. I'll do back/trap/bi and if I have enough time still do legs/calves/abs again on friday. Next week, I got finals mon tues, so I'll do chest/should/tri/abs, legs/calves, and back/trap/bi on wed/th/fri of next week. Granted that'll be load week so a lil taxin but hopefully I got it covered.

12-07-2005, 04:03 PM
For dinner I had three filet mignon steaks, some taco chili, baked apple cake, accorn squash, sweet potatoes, potato cake, some kinda gourmet spinach dish, and a lotta other good stuff. Wow do I love school food.

12-08-2005, 11:33 AM
Barbell Rows 4x115 , 4x115
weighed chins 4xbw+10 3.5xsame
cg pulldowns 4x100 , 4x100
cg incline tbar rows 6x55
rack deads2 (low setting below knees) 4x185, 2x225
bb shrugs 4x185 , 4x185
wg bb curls 4x80 4x80
db hammers 4x35s , 4x35s
ez preacher curls 6xbar +25s

12-14-2005, 12:59 PM
smith squats 6x165, 8x165, 6x175
hs cs leg press 6x290 , 6x290
lying leg curls 10x80, 6x80, 6x80 (setting 5)
stand calves 5x180, 4x180 w/ 5 sec static holds , 5x180
seat calves 6x110, 5x110 w/ 5 sec static holds, 8x110
machine abs 15x3, 15x5, 15x5
light hyperextensions 10xbw

12-14-2005, 03:13 PM
Nice calf work. Those static holds will burn'em up in a hurry.

12-16-2005, 11:21 AM
M Back/Traps/abs
T Chest/shoulders
Th Legs/calves
Fri Arms/abs

Gonna keep reps in the 8-12 range with occasional powersets.
Starting weight=6 2' @ 160 lbs (I'm an ecto)

Playing each workout based on feel. It's gonna be pretty intense every time; dependin on how I'm feeling every 3rd or 4th week will be deload. I will be hitting failure a decent bit

12-17-2005, 06:01 PM
bb row 15xbar, 10x75, 8x95, 6x95, 5x95
wg chins 5xbw, 3xbw, 2xbw
lat pulldowns 8x75, 8x75
cg pulldowns 8x90, 8x90
cg cable rows 8x90, 8x75
bb shrugs 12x135, 8x155
hyperextensions 10xbw, 8xbw+25, 6xbw+25
The good: My back felt pumped. The bad: My wrists and forearms have been messed for about 2 weeks and were a good bit worse today. I had to skip deads (not cool) and limit the weights on the rest of the exercises. I contrasted some cool downs with ice and warming them up with heating pad
after to see if it helps. Guess we'll see what happens.

12-21-2005, 12:54 PM
aside from the elbow, got a nasty case of food poisoning thats leavin me laid up for a bit...gonna start back up after a few days rest

note to self...if chili tastes funky, don't keep forcing it down

01-15-2006, 11:45 AM
well...after a sick case of food poisoning, finding out from a doctor that I have a bruised heart from a bodyboarding accident that results in random spasms, white blood cell count headed pretty low (close to 2.0 out of 10 or 12 i forget)(yay im a bubble boy), messin up both elbows and nasty strains in both calves.........I'm back. Guess I'll record the workouts from last week. To summ I loaded Dual Factor last week (missed a leg day b/c of calves) and I'm loading this week followed by a deload week.

01-15-2006, 11:59 AM
Monday weighed in at 157.2 lb
wg bb flat 3x10x105
db incline 8x35s, 7x, 6x
bb rows 5x5x100
bb shrugs 2x12x135
face pulls 8x50, 10x50
ez tri extensions 10x15s on each side, 10x12.5s, 7x12.5s
wg bb curls 11xbar, 9xbar
rev cable curls 10x30, 8x30

smith squats 10xbar, 5x65, 5x95, 5x 135, 5x155
SLDL 3x5x95
Leg Curl (setting 3 messed legs up) 10x60, 9x, 8x
HS Leg Press 12x2pps, 12x, 10x
machine abs 5x10x4
stand calves 12x90, 10x90, 8x, 7x, 5x

reg bb flat 5x5x135 (hard)
bent forward cable laterals 8x7.5s
cable crossovers 8x17.5s
cable flies 6x17.5s
stand military press 5x5x65
dips 10xbw, 7xbw
wg pulldowns (perf form) 12x60, 8x60, 8x60
cg pulldowns lat bar 7x60, 8x60
vbar pressdowns 12x60, 12x70, 9x70
mg bb curls 12xbar, 9xbar
rev cable curls 12x30

Congrats ...I'm officially a weakling :)

01-20-2006, 04:48 PM

bb flat 3x10x115
db incline 9x35s, 8x35s, 7x35s
bb rows 5x5x105
bb shrugs 2x12x155
db laterals 10x10s, 8x10s
ez standing tri extensions 12x15s on each side, 8x15s (elbow arg)
mg bb curls 12xbar, 12xbar, 9xbar
rev cable curls 12x40. 8x40


smith squats 10xbar, 5x75, 5x95, 5x135, 5x165
SLDL 3x5x105
NO leg curls b/c of calf
cs hs leg press 10x2.5pps, 10x, 7x
machine abs 5x10xsetting 5
stand calf 10x70, 8x70

reg bb flat 5x5x140
cable crossovers 10x17.5, 6x22.5
stand military press 5x75, 5x75, 3x5x70
dips 12xbw, 8xbw
wg pulldowns 12x60, 11x60, 10x60
cg pulldowns 8x60, cg chins 4xbw
vbar pressdowns 12x70, 12x70, 10x70
mg bb curls 12x55
rev cable curls 12x40


low rack (2'off floor) deads 3x5x135
smith squats 10x135, 7x135, 5x135
lying leg curls 8x60, 8x50
hyperextension 10xbw
ab machine 5x10xsetting 5
stand calf 6x90, 6x90, 6x90, 4x90

workouts decent i guess...still tryin to decide whether to deload next week or load one more week and push the weight a lil higher if possible...time will tell

01-26-2006, 09:56 AM
d2f was fun for abit...but im gonna wing it on my own for a couple of weeks and rest as necessary

02-05-2006, 03:13 PM
Monday -Chest

Bb bench 6x135, 6x145, 3x155
db incline 6x40s, 7x40s, 6x40s
Cable crossovers 8x22.5, 6x22.5
stand military press 6x65, 6x75, 3x85
db laterals 12x5s, 8x10s, 6x10s
ab machine 10x4, 10x4, 10x4, 10x4

Tues- Back

wg pulldowns 8x60, 7x70, 8x70
wg bb rows 6x105, 5x110, 6x110
cg chins 6xbw, 4xbw, 4xbw
cg cable rows 8x70, 6x90
bb shrugs 12x155, 9x175
stand calves 10x45s, 7x50s, 5x, 6x


HS Leg Press 10x2pps, 10x3pps, 8x4pps
smith squat 10x35s, 8x45s
hyperex 10xbw, 8xbw+25, 7x same
ab machine 4x10x4


mg bb curls 8x10s, 4x15s, 7x10s
ez curls 8x15s, 8x17.5s, 6x20s superset with
weighted dips 10xbw, 8xbw+25, 8xbw+35
vbar pressdowns (new cable) 10x32.5, 10x42.5, 8x47.5
superset with rev cable curls 8x22.5, 6x32.5, 6x37.5
ez tri extensions 10x10s, 8x20s, 6x20s

Felt good overall...lotsa work to do

02-07-2006, 09:41 AM
Low Rack Deads 5x135, 5x155
BB bench 5x155 , 4x155
BB rows 5x115 5x115
db incline 8x40s, 6x45s
stand military press 4x85 4x85
wg pulldowns 6x80 , 6x80, 5x80
db laterals 8x10s, 8x10s
pec dec 8x85
Overall went decent. I'm liking this workout b/c i wont have to head to the gym as much, just 3x a week probably. Was gonna put in some direct arm work at the end but was too whipped. As i get used to full body ill phase it in. Next time is legs/calves/abs.